Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 697 views

    26.2+ Miles - 11 Hour Cutoff: Ruck Distances (Miles) Total Miles Weight Ruck Work

    Uploaded by

    Caius Scipio
    The document outlines a 12-week training plan to prepare for a 26.2+ mile ruck march with an 11 hour cutoff. It includes weekly ruck distances and weights that increase over time, with the goal of completing a total of 185 miles. It also provides tips on calculating ruck work volume and recommends including 10 rounds of 3 bodyweight exercises in 15-20 minute workouts to supplement the ruck training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    26.2+ Miles - 11 Hour Cutoff: Ruck Distances (Miles) Total Miles Weight Ruck Work

    Uploaded by

    Caius Scipio
    697 views1 page
    The document outlines a 12-week training plan to prepare for a 26.2+ mile ruck march with an 11 hour cutoff. It includes weekly ruck distances and weights that increase over time, with the goal of completing a total of 185 miles. It also provides tips on calculating ruck work volume and recommends including 10 rounds of 3 bodyweight exercises in 15-20 minute workouts to supplement the ruck training.

    Original Description:

    Original Title

    star-course-26-2-training-plan

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 12-week training plan to prepare for a 26.2+ mile ruck march with an 11 hour cutoff. It includes weekly ruck distances and weights that increase over time, with the goal of completing a total of 185 miles. It also provides tips on calculating ruck work volume and recommends including 10 rounds of 3 bodyweight exercises in 15-20 minute workouts to supplement the ruck training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    697 views1 page

    26.2+ Miles - 11 Hour Cutoff: Ruck Distances (Miles) Total Miles Weight Ruck Work

    Uploaded by

    Caius Scipio
    The document outlines a 12-week training plan to prepare for a 26.2+ mile ruck march with an 11 hour cutoff. It includes weekly ruck distances and weights that increase over time, with the goal of completing a total of 185 miles. It also provides tips on calculating ruck work volume and recommends including 10 rounds of 3 bodyweight exercises in 15-20 minute workouts to supplement the ruck training.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    26.

    2+ Miles - 11 Hour Cutoff


    Event rucksack weight: 10/20# (pounds)
    Pace per Mile Total Time
    Training Pace: standard is 20 minutes/mile
    25 minutes/mile 10 hrs, 55 min
    Ruck faster if your goal is a faster event time. 20 minutes/mile 8 hrs, 44 min
    15 minutes/mile 6 hrs, 33 min

    Ruck Distances (miles) Total Miles Weight Ruck Work


    Week 1 2 4 2 8 10/20# 80/160
    Week 2 3 2 4 9 10/20# 90/180
    Week 3 4 2 6 12 10/20# 120/240
    Week 4 4 2 8 14 15/25# 210/350
    Week 5 4 2 10 16 15/25# 240/400
    Week 6 3 4 13 20 15/25# 300/500
    Week 7 5 5 8 18 15/25# 270/450
    Week 8 5 7 10 22 20/30# 440/660
    Week 9 8 4 13 25 20/30# 500/750
    Week 10 3 2 16 21 20/30# 420/630
    Week 11 4 4 16 14 10/20# 140/280
    Week 12 3 3 You’re Ready 6 10/20# 60/120
    Total 185
    Ruck Work - Time Saving Tips: Ruck Work = Miles x Weight
    10 miles x 30 pounds = 300 RW // 6 miles x 50 pounds = 300 RW
    If you increase the weight, do so gradually. If you feel any pain, reduce the weight.

    Pick 3 Movements Ruck Squat Suitcase Carry


    10 Reps (or distance) per Movement Lunges Russian Twist
    10 Total Rounds = 300 Reps Ruck Overhead Squat Plank Pulls
    15-20 minutes per workout Push-up Ruck Swings
    Ruck High Pull Thruster
    Overhead Shoulder Press Deadlift
    Bear Crawl

    For more info on movements visit https://goruck.com/ruck-pt

    You might also like